In the summer of 2006, when I was training the only 2 Hollywood actors I’ve ever worked with (more on that next month), I put together one of toughest, most advanced TT workouts ever. Even to this day, almost 5 years later, TT Hardcore 2K6 stands out as a super challenge. And it led to another powerful workout – and one of the most popular from 2010 – called, not surprisingly, TT Hardcore 2K10.
One aspect that set TT Hardcore apart from almost all of the other workouts I created between 2003 and 2009 was the use of Barbell Complexes. As anyone who has done complexes knows, there aren’t too many tougher workouts around that use a barbell. So that factor was a key in helping TT Hardcore standout. Let’s go do a walk-through of the entire workout to identify other “secrets” that help us get such great results from it.
Bodyweight Warm-up Circuit
Go through the circuit 2x’s. Use a 2-0-1 tempo for all applicable exercises. Do not rest during the circuit.
1) Y-Squat – 10 reps
2) Decline Pushups – 8 reps
3) Bulgarian Split Squat – 8 reps per side
4) Spiderman Climb – 10 reps per side
Admittedly, the warm-up is easily the weakest part of this workout, and as you know from the first two issues of the TT Inner Circle Newsletter, I put a lot more time and energy into the bodyweight circuit that kicks off every TT workout. In fact, some of the warm-ups these days can feel like a half-workout on their own. So in looking back, I would definitely add exercises to the TT Hardcore workout. Check out the June 2011 TT Meatheads warm-up for what I would use now.
Day 1
1A) DB Flat Press (3×6) 3-0-1
1B) DB Row (3×6) 2-0-1
2A) DB Triple Press (3×6) 2-0-1
2B) BB Row (3×10) 2-0-1
3) Deadlift (3×20 @ 50% of what you would use for 8 reps) 2-1-1
Rest 60s b/n sets
Interval Workout A
Not much to say about Day 1, other than, “The Basics work!”. And wow, the basics will kick your butt on this day. The Triple Press, if you aren’t familiar with it, starts with a steep incline (almost upright/overhead) press, followed immediately by a low-incline press, and then a flat press, all done for 6 reps using the same weight. Obviously this workout provides a high volume of pressing, but it also requires a high volume of rowing/pulling as well. The DB rows at 6 reps will allow you to use a heavy weight, while the 3×20 deadlift will add volume to your upper back. If you can lift 315 for 8 reps on the deadlift, you’ll still be challenged by ~155 for 20 reps (especially when you hit set #3 after db and barbell rows). If you’re a guy and you want to build a big upper back, this workout’s for you.
Day 2
1) BB Complex (1-3 rounds) Bodyweight Circuit (1-3 rounds)
2A) Jumping Jacks (60)
2B) Spiderman Pushup (8 per side)
2C) Siff Squat (25)
2D) Waiter’s Bow (15)
2E) Burpees (10)
Barbell Complexes
• No rest between exercises.
• You can use also DB’s as an alternative.
• Use a weight that you can Overhead Press 15 times.
• Rest 1 minute at the end of the complex.
• Repeat for no more than 3 rounds.
• Use the bodyweight warm-up and then go directly into the Complex.
1A) Split Squat (8 reps per side)
1B) Good Morning (8 reps)
1C) BB Row (8 reps)
1D) Deadlift (8 reps)
After Day 1, you’ll have plenty of muscle soreness that will give you good reason to take it easy on the poundages when you use the Barbell Complex. That said, it’s a good idea to always start with the empty bar when doing any complex. If you’re a female, you could use the 25 pound EZ-curl bar if you have access to one. You could also use dumbbells if you don’t have a barbell (substitute DB RDL’s for Good Mornings). When you follow the barbell complexes with the bodyweight circuit, you’ll have a tremendous metabolic and mobility challenge workout. Enjoy.
So far, the key to TT Hardcore seems to be nothing more than good ol’ fashioned volume. But it’s “smart volume”, because we aren’t using the same training stimulus in each workout. You start with “metabolic resistance training” on Day 1, and move to “metabolic conditioning” on Day 2.
Day 3
1A) Wide Squat (3×8) 3-0-1
1B) Stability Ball Crunch (3×15) 4-0-1 —- Change to Stability Ball Rollout
2A) Front Squat (3×8) 2-0-1
2B) RDL (3×8) 3-0-1
Bodyweight Circuit (1-3 rounds)
3A) Y-Squat (20)
3B) Diagonal Lunge (10 per side)
3C) Inverted Row (10)
3D) Burpees (10) or Jump Jacks (60s)
Yes, Day 3 means the 3rd day in a row of training. After all, we called this TT Hardcore, didn’t we? So not only are you getting the volume, but also an increase in frequency. I recommend a week off (of low volume, lower frequency training) after 4 weeks on the TT Hardcore program. Your body will need the rest.
As noted above, we need to change the Stability Ball Crunch to the Rollout exercise, because we now know that we no longer need to do Crunches in order to get the lean, sexy abs that we want. Also, just for clarification, the Wide Squat simply means placing your feet 4 inches wider than normal. This allows you to squat back and deep, although it does cause extra soreness in your adductor (groin) muscles. This leg workout will cause quite a bit of fatigue and soreness, but you’ll still do a bodyweight exercise circuit to finish this workout and an interval training workout the next day – I recommend using the bike.
Day 4
Interval Workout B
Day 5
1A) Clean & Press (3×5) 2-0-X
Alt: BB Shrug + Push Press
1B) 1-leg Ball Jackknife (3×10) 2-1-1
2A) DB Close-grip Press (3×8) 2-0-1
2B) BB Split Squat (3×8) 2-1-1
3A) Pull-up (3xMax) 2-0-1
3B) Dips (3xMax) 2-0-1
Interval Workout A
Finally, on Day 5, the end of the TT Hardcore high-volume, high-intensity, high-frequency program comes to an end – and you get two days off before starting week 2. If you know how to do a barbell clean and press, you can use that exercise. Otherwise, if you – or your client – is not comfortable with that movement, simply do 5 reps for the barbell shrug and then follow that with 5 reps for a barbell or db push press. Follow that with plenty of basics, including some single-leg and multi-muscle upper body movements, and you’ll finish your 3rd metabolic resistance training-style workout of the week.
Expect a lot of soreness from this program because of the higher frequency and volume. In the first week, you should just do 1-2 sets instead of 3. But don’t worry, you’ll still get phenomenal results…after all, it is TT Hardcore.
